Holiday Closure: Sunday & Monday

CLCF will be CLOSED Sunday, May 29 and Monday, May 30 in honor of the Memorial Holiday. 

Please be sure to thank a vet and/or currently-enlisted (or reserve) military person for their service and dedication to our country. And take a moment to remember those who have died for our freedom. 

Have a safe and happy holiday. See you back in the box Tuesday!

WOD Friday 5-27-11

Warm Up

750m Row

15 Pass Through

15 Ovhd Squats

15 Pushups

15 Back Extensions

15 Situps

Strength

Power Clean: 5-5-5-5-5

WOD

15-10-5

Hang Power Clean (135/95)

Thruster (135/95)

Post PC 5RM and WOD time

WOD Thursday 5-26-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Good Mornings

10 Situps

5 Ring Dips

2 Rope Climbs /2 Wall Climbs / 4 HSPUs

WOD

7 Rds

7 Jerks (#135/95)

7 Burpees

7 CTB Pullups

Post WOD time

WOD Wednesday 5-25-11

Warm Up

500m Row

10 Pass Throughs

10 Back Extensions

10 Box Jumps

10 KB Swings

10 Pullups

-then-

Coach led Burgener warm up

Strength

2 Snatches every 2 minutes for 20 minutes

WOD

21-15-9

Shoot Throughs

Weighted Situps (#10 bumper plate behind head)

Post Snatch 2RM and WOD time

WOD Tuesday 5-24-11

Warm Up

2 Rds

300m Row

25 Double Unders

10 Pass Throughs

10 Jumping Jacks

WOD

25 Lunge steps

20 Pullups

50 Box Jumps (24/18)

20 Double Unders

25 Ring Dips

20 KTEs

30 KB Swings (70/53)

30 Situps

20 DB Hang Squat Cleans (35/20)

30 Back Extensions

30 Wallball (20/12)

3 Rope Climbs

Post WOD time

WOD Monday 5-23-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Situps

10 Pushups

10 Back Extensions

2 Rope Climbs

WOD

10 Muscle Ups

15 HSPUs

20 Squat Cleans (155/105)

400m Run

(Muscle up sub is 2 ring pullups / 2 ring dips)

Post WOD time